Lat Pulldown
Cable Pulldown, Wide-Grip Pulldown
Back
Vertical Pull
Compound
Beginner
Set it up
Set the thigh pad so your legs stay pinned when you pull.
Take a grip about one and a half shoulder widths with your palms forward.
Sit down, straighten your arms, and let the stack pull your shoulders up.
Set your chest tall with a small lean back and hold that angle.
What I say while you lift
Pull your shoulder blades down before your elbows bend.
Bring the bar to your collarbone, never behind your neck.
Keep your ribs stacked over your hips instead of rowing the whole torso.
Let the stack stretch you at the top without giving up the position.
What goes wrong
Leaning back further every rep until it turns into a row.
Pulling with the arms only, so the lats never take the load.
Letting the stack slam at the top of each rep.
3011
default tempo
Exhale as you pull down, breathe in as the bar returns.
breathing
Before you load it
Load it so the thigh pad holds you down — if your hips lift off the seat, the weight is picking the range.
Use a neutral-grip handle if the wide pronated grip bothers your shoulder or elbow.